Eat More Protein for Better Fat Loss After Age 40!

Eating enough protein is SO important for your fat loss efforts, especially for women over the age of 40.

Eating enough protein helps you feel more full & satisfied. It helps you burn more calories through digestion. It will allow you to maintain more lean muscle as you lose fat. 

Eat protein with all meals & snacks in order to see your best results. 

But, HOW do you include more protein in your day? 

1. Plan your meal around protein. Choose your protein first & then ask yourself what can I add to this meal. Chicken, tuna, salmon, lean beef or pork, tofu, eggs & egg whites, whey protein, edamame are great options. 

2. If your protein source portion is small (3 oz or less)- such as in a soup, salad or sauce- as yourself- what can I ADD to this meal to include more protein. Good examples might be a handful of roasted edamame, a greek yogurt or cottage cheese, or a glass of milk  on the side. 

3. Include high protein snacks such as a tuna packet, ready made protein drink, turkey jerky, hard boiled eggs, roasted edamame, or greek yogurt w/ added whey protein powder. 

HOW MUCH protein should you consume? Individual needs vary! But a good equation to use for women who are over age 40, strength training AND eating in a calorie deficit is: 1.6-2.4 g protein per kg body weight.

Ex: 180 lbs woman

180 /2.2 = 81 kg x  1.6 = 131; x 2.4 =  196 g; 131- 196 g protein per day

OR

OR 1 g of protein per pound of goal weight.

If you are in need of support for your FAT LOSS goals, I welcome you to consider my Fuel to be Fit program. I offer nutrition coaching using a macro based approach so you can see RESULTS! Visit https://inspirehw.com/fuel-to-be-fit for details!